We set ourselves a global and inspiring goal and are persistently moving towards it … for two weeks. Then our enthusiasm drops sharply, and in the end there is no desire to pursue this goal. So how do you increase your motivation?
Our brain a priori strives for instant gratification of desires. Look at young children: they are unable to control their desires and tend to have pleasure here and now. But as we age, we learn to prioritize long-term benefits over short-term gratification. For example, we decide to lose weight in order to be healthier and more attractive.
The main difficulty is that such a decision actually turns into a set of small daily actions: give up dessert after lunch, go to the gym instead of relaxing at home, have supper with cottage cheese instead of the usual mashed potatoes with a cutlet, and so on. These small solutions siphon energy out of us even faster than large ones. And the more often this is repeated, the higher the likelihood that one day we will not resist the temptation.
Willpower is a resource that depletes with use. Over time, each new volitional effort is given more and more difficult. We unconsciously strive to return to a comfortable and familiar (though not always useful) state of affairs.
In order to achieve all the same the embodiment of our goal, our task is as follows. We need to make sure that on the way to this goal we have to make as few small decisions as possible and at the same time make it as difficult as possible to make the wrong (easy) decision. Here are some strategies to help you do this.
Use the algorithm "If … then …"
Your task at the first stage is to formulate goals in the same way as the computer forms its tasks. The computer has no possible alternatives: it receives the command and acts according to the "if … then …" algorithm. Let's say you open a photo on your computer, and he does not think about which program to open it through and whether it should be opened at all. The computer operates according to the principle: if the user double-clicks on this icon, then I direct the command to this particular application and open this particular file. You must do the same.
For example: if today is Wednesday, I will go to training in the park (anyway). Do not tie actions to a specific time, it is better to use other beacons for this. For example, if today is Wednesday, I will go to the park for training an hour after dinner. It will be great if you connect a new habit with your daily routine.
Choose your environment carefully
The habitual environment supports the habitual way of life, it is a fact. Make the environment work towards a goal, not against. For example, if every evening after work you went to the pastry shop on the way for a cake, change your route so as not to tempt yourself; Spend time with your friends for a walk, and not in a cafe, so as not to eat too much, etc.
Consider the influence of people
We are influenced not only by the environment, but also by the people. Therefore, it is so important to find like-minded people. For example, team up with a losing weight colleague so that during lunch, when everyone goes to the next dining room, they have lunch that they brought with them. If there is no one nearby to keep you company, find a support group online. Share your results and motivation with each other. According to statistics, it is easier to achieve general ideas than individual and important only for one person. Use this.
Don't forget the "20 second rule"
Scientists have come to the conclusion that the decision to do something is easier for us if it takes less than 20 seconds. Let's give an example, again related to weight loss. If we have easy access to junk and sweet food, all we need to do is reach out and take it. Therefore, it is so important to make your life as difficult as possible. Do not buy sweets at home, so you will remove the fulfillment of desire from one or two steps (got up and took) to five or more (got up, dressed, put on shoes, left the house, went to the store, chose, stood in line at the cashier, paid, went to at home, took off his shoes, undressed, ate). The more time it takes for us to make a decision, the easier it is to refuse it.
